CrossFit – Thu, Jan 11

Warm Up

1. Mayhem Hip Halo Activation

* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

2. Movement Prep/Activation and Increasing Heart Rate

1-2 Sets
15ft Toes out walk
15ft Toes in walk
15ft Heels walk
15ft Toes walk
15ft Outside Foot walk
15ft Inside Foot walk
100m Jog
10 Alt Leg V-Up
50ft Sled Push Empty
5 Burpee
10 Single Arm Kettlebell Swing (total, moderate)
5 Box Jump w/Step Down
:30 Farmer Carry Hold (moderate)
Warm Up to workout weights.

3. Workout Prep

1 Set (at workout pace):
2 Shuttle Runs (50ft)
4 V Ups
25ft Sled Push (at workout weight)
2 Devil’s Press (at workout weight)
4 Box Jumps (at workout height)
25ft Farmer’s Carry (at workout weight)

Miami Riverwalk (Time)

10 Rounds

(You Go I Go Partner)
5 Shuttle Runs (50ft)
10 V Ups
100ft Sled Push (145/125) or Farmers Carry (2×50/35)
5 Devil’s Press (2×50/35)
10 Box Jumps (24/20)
100ft Farmer’s Carry (2×50/35)

2,000m Row Progression – Week 1 Day 2 (OPTIONAL) (Time)

2 Sets
600m at RPE4
200m at RPE3
300m at RPE5
-Rest 90 Sec-
400m at RPE5
200m at RPE3
200m at RPE6
-Rest 90 Sec-
200m at RPE6
200m at RPE3
100m at RPE7
*Rest 90 Sec between sets.

*Record total workout time